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I believe we all have them – we just may not be aware of them: Trigger foods. These are foods that lead us to eat mindlessly, to binge or simply overeat, to eat without ever feeling satiated (or satisfied), or to restrict eating. I became aware of a trigger food for myself last week: Starburst Jelly Beans.

Danger!

I have known that I LOVE Starburst Jelly Beans. They are the only jelly beans I like and they have become my favorite springtime treat. When I saw the Fave Reds in the store – I just had to pick some up. The problem? I am not able to eat them in moderation. The jelly beans – I know now – are a trigger food for me. (I should know that red means danger!)

Emotional eating triggers

Not the topic of this post but worth mentioning are situational triggers. These are the triggers we are most familiar with and most often encouraged to identify. Examples of these triggers include:

A bad day at the office or at home

An argument with a loved one or friend

Tiredness/exhaustion

Not feeling physically well

Identifying trigger foods

It is not always as easy as it may seem to identify trigger foods. Sure, some of us know it is chocolate, or chips. But what about dairy? Or how about coffee – do you always need something sweet in addition to your hot coffee? This might be a trigger.

In order to manage your triggers (food or situational), you first have to know what type of eater you have become. There are several types of eaters: Mindful eaters, mindless dieters, mindless over-eaters, mindless under-eaters, and chaotic eaters. This is a commonly used checklist to help you identify what type of eater you are.

Check all that apply:

Mindful Eater

All foods in some moderation. Flexible about eating

Student of nutrition. Aware of nutritional needs. Able to meet body’s needs

Obsessed about calories, fat grams, and other single components of food

Worries a lot about weight

Has high self-image when hungry

Isolates self instead of eating with others—has an excuse not to go to lunch

Fears loss of control

Desires perfection—always trying to obtains

Eliminates certain food groups to save on calories

Mindless Chaotic Eater

May purge to compensate for overeating

Has major swings in weight

Will make large purchases of food and will restrain from eating—perceived binge

Make over exercise to make up for overeating

Thinks critically about self

Uses food to cope with negative self-image

Uses food to “tune out” or “numb out”

Feels empty or lonely a majority of the time

Eats while multi-tasking

Seldom feels full

Mindfulness

Mindfulness is critical to identifying triggers. Are you prone to bingeing only on chips? Chips may be a trigger food. This could be ANYTHING for anyone. Trigger foods are usually sweet or salty – as these most significantly effect the rewards center of your brain.

Yes, undesirable eating behaviors – undereating or overeating – are often preceded by emotional situations or triggers. But sometimes, the foods themselves can be a trigger to start eating and not stop. It is also important to note that these are not always unhealthy foods. For example, peanut butter is a trigger food for me and I must be incredibly mindful when I consume it.